How can I lose the fat on my inner thighs?

Answers (2)

Dr. Rick Kattouf II (Triathlon, Fitness & Nutrition Coach) answered (12/17/2012)

Hello Irene, thank you for your question.

In order to get leaner and lose body fat, there are 3 main components that we want to align:

strength training: strength training/weight training will be one of the biggest keys because as this is what will help to build a lean muscle necessary to reduce body fat. I suggest focusing on upper body and lower body strength training at a minimum of 2-3 days per week. In terms of your lower body strength training, I would focus on the following exercises… Squats, leg press, front lunge, reverse lunge, etc.
heart rate training: another important aspect in terms of the exercise component is the cardiovascular training. whether it is running, cycling, elliptical, stairmaster, etc., the main key to the cardiovascular training is to be sure that you are training at a aerobic heart rate zone for the majority of your cardiovascular exercise. In time, as your fitness level and efficiency continues to increase, you'll find yourself being able to work out longer, harder, faster at the same or lower heart rates.
Nutrition: Proper nutrition, by far, is one of the most important components for getting leaner and losing body fat. Proper nutrition is much more in-depth than simply just eating healthy foods such as fruits, vegetables, whole grains, etc. Proper nutrition is about “eating right” which encompasses the proper eating frequency, the proper nutrient timing, the proper balance of carbohydrate/protein/fat and the proper total caloric intake.

As you start to dial in the 3 components above, over time, you'll start to notice yourself getting leaner and losing body fat. In addition, I would highly recommend using a body composition/body fat scale. This way, as your body starts to change, you will be able to see exactly what is changing. The 2 main numbers that you want to focus on in terms of your body composition is your body fat percentage and your body water percentage; both of these numbers can be measured using a body composition scale. These 2 numbers will be much more important than measuring simply body weight. As the 3 components above are implemented, you'll start to notice your body water percentage increase and your body fat percentage decrease. As your body fat% starts to drop, you will notice your entire body getting leaner, not just the inner thighs. Best of luck!Sincerely, RickBest-Selling Author, CEO/Founder of TeamKattouf, Inc.

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Paula Stephens (Certified Personal Trainer, Exercise Physiology M.A.) answered (1/15/2013)

Irene,
Great question that a lot of women wonder about. The bad news is you can't reduce from one specific location. Spot toning is an a fitness myth that just won't die! Unfortunately we can't lose fat from just one place on our bodies. Imagine that your body is an ice cube and as it melts it losing size from all over, not one specific spot. Which is where the good news is! As you engage in a healthy lifestyle that includes eating right and exercise your body will use fat as an energy source and thus decrease your overall size. This will impact problem areas like the inner thighs. If you are already a healthy weight then doing exercises (like plie' squats) that target the inner thigh will improve the overall look and tone of that area. Good Luck in your endeavors!
Paula Stephens, M.A.